Strength
Front Squat
- Build to a heavy single with a :05 descent.
Notes
Today’s strength is tempo front squats. You will build to a heavy 1-rep with a :05 descent. The goal is to ensure the descent is consistent. Controlling the bottom half of the squat is much more difficult. Don’t allow yourself to drop into the bottom. Stay in control throughout the rep.
Conditioning
For time
- 60/45 Calories
then complete 4 rounds of:
- 12 Thrusters
- 8 Burpee Pull Ups
14:00 time cap
Notes
Today’s conditioning has a buy in on the machine, then 4 rounds of thrusters and burpee pull ups. Your score is the total time to complete all the work, or the number of rounds and reps completed under the 14-minute cap.
The calories should take no longer than 4:30 to complete. You may adjust the number accordingly. If you do not have a machine, substitute an 800m run.
The thrusters should be light enough to maintain unbroken sets of 12.
Be sure to use your legs as much as possible to assist you with the jumping pull up portion of the burpee pull up. Find a pull up bar height that allows you to get some help from the jump. If you do not have a pull up bar, you may substitute single arm devil press.